You don't have to look far to find processed sugar, as it is in almost every packaged or bottled food item you can find. Sugar is in ketchup, mayonnaise, marinades, crackers, box dinners, bread, most pre-marinated meats and fast food. So even if you don't regularly buy cookies, candy, ice cream, yogurt and other dessert type items, you are getting plenty of sugar in everyday breakfast, lunch and dinner foods. No wonder Americans are eating over 100 LBS of sugar per year! And, no wonder Americans are getting fatter, sicker and more depressed.

 

We are wired to crave sweet things, but most of the sweet options in our Standard American Diet (SAD) are making us sick and tired. You may be asking, "What are my alternatives?" The next two sections will provide you with suggestions for healthier sweet foods, as well as give you a breakdown of sugar alternatives for cooking and baking.

 

LOAD UP ON NATURAL SWEETS

 

When you start to crave something sweet, instead of going "cold turkey" and trying to avoid all sugar, try reaching for one of Mother Nature's naturally sweet foods. Fruit and sweet vegetables are excellent choices, as they help feed the craving while also providing the body with tons of vitamins, minerals, enzymes and fiber. Some diet gurus will tell you that fruit will make you fat and/or keep you from losing weight. It's possible that if you are eating a lot of fruit and are also consuming a lot of other sweet or highly processed foods (soft drinks, sweetened coffee/tea, fast food, breads, crackers, etc.) this may be true. However, if you stick with whole foods like fresh vegetables, whole grains and lean protein, then eating fresh, unprocessed fruit is great for you. Many people claim that their cravings for traditional sweets decreases when they eat more sweet fruits and veggies.

 

Once you start crowding out the bad sugars and replace them with the good sugars, you'll start to notice a whole new world of tastes! Your taste buds can become desensitized to the milder, sweet flavors of many fruits, vegetables and whole grains when you are constantly bombarding them with sucrose, high fructose corn syrup and artificial sweeteners. But once you retrain your taste buds, you start to savor those real food flavors.

 

ALTERNATIVE NATURAL SWEETENERS

 

Alternative sweeteners are NOT artificial sweeteners. In fact, because most artificial sweeteners are toxic to your brain and have been shown to increase appetite and sugar cravings, they should be avoided at all costs. Alternative sweeteners are naturally sweet substances that have been minimally processed, still have vitamins and minerals, and can be used in place of sugar in many recipes.

 

Sweeteners with the Lowest Glycemic Load (digest most slowly; least impact on blood sugar): Coconut sugar, Brown Rice Syrup, Date Sugar, Honey and 100% Maple syrup.

 

When purchasing, look for raw or 'unrefined.' These can be used in many recipes and are great for coffee, tea and soda water.

 

Sweeteners that are easiest to substitute in baking: Sucanat or Rapadura.

 

These are made from evaporated cane sugar and still have vitamins, minerals and micronutrients in place. Look for the brand names above and "unrefined," as there are many "natural" sugars on the market that are still highly processed and stripped of nutrients.

 

Sweeteners to use in Moderation: Agave Nectar, Xylitol and Stevia.

 

Agave has come under much scrutiny lately because although it doesn't have as big of an impact on insulin and glycemic load, it is highly processed and doesn't provide many nutrients. Stevia comes from a naturally sweet plant and is OK in green powder or liquid drops, but should be avoided in its highly processed white powder form. It is much sweeter than sugar and can become bitter if too much is used. Xylitol is a sugar alcohol that doesn't break down in the small intestine. It is best in gum and sugar free candy but can cause bowel disturbances if used in large quantities.

 

Sweeteners to Avoid: Fruit Juice Concentrate, Brown Sugar and Sugar in the Raw.

 

These are all highly processed sweeteners that have little to no nutritional content and will react in the body very similarly or the same as white sugar.

 

Keep in mind that even too much of a good thing can cause problems! Remember to listen to your body and how it reacts to the foods you eat. If eating a lot of watermelon gives you a headache, then cut back or only eat it after a well-balanced meal. Use the sugar alternatives as your go-to items in place of the refined sugar you were using. They still have calories and can keep you from reaching your weight and fitness goals if consumed in excess. Use alternative sweeteners in moderation, crowd out the bad sugars with healthier alternatives, and find sweet things in your life that aren't food. Sometimes you just need a hug, a funny movie or a good friend to relieve your craving for something sweet.